Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Chops with Green Bell Peppers
Description: A single bone-in pork chop is pan-seared until golden and juicy, then served alongside sauteed sliced green bell peppers. Simple seasoning of salt, pepper, and garlic keeps it naturally gluten-free.
Sale items used: Mixed Bone-In Pork Chops, Green Bell Peppers
Prep time: 25 minutes
Serving note: 1 bone-in pork chop (about 0.5 lb) and 1 green bell pepper, sliced.
Recipes:
- Pan Seared Pork Chops
- Easy Pan Seared Pork Chops
- Garlic & Herb Skillet Pork Chops
Tuesday
Meal: Ground Beef and Rice Skillet with Peppers
Description: Lean ground beef is browned with sliced green bell peppers and tossed with fluffy cooked rice for a hearty one-skillet meal. Gluten-free tamari or salt can season it instead of soy sauce.
Sale items used: Ground Beef (81% Lean), Green Bell Peppers
Prep time: 25 minutes
Serving note: 0.5 lb ground beef, 1 green bell pepper, sliced, served over 1/2 cup dry rice (cooked).
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
- Ground Beef & Rice Casserole
- Easy Unstuffed Pepper Skillet (Quick One Pot Recipe)
Wednesday
Meal: Baked Chicken Tenders with Sweet Corn
Description: Chicken breast tenders are baked until crisp-tender and paired with a simple ear of sweet corn on the cob. A light seasoning of paprika and garlic powder keeps things gluten-free and flavorful.
Sale items used: Chicken Breast Tenders, Sweet Corn
Prep time: 30 minutes
Serving note: 0.5 lb chicken tenders and 1 ear of sweet corn.
Recipes:
- Gluten Free Chicken Tenders Recipe
- Crispy Baked Gluten-Free Chicken Tenders (SO GOOD!)
- Easy Gluten Free Chicken Tenders
Thursday
Meal: Slow Cooker Chuck Roast with Potatoes and Carrots
Description: A small portion of chuck roast is slow cooked with chunks of potato and carrot until fork-tender, creating a comforting one-pot meal. Broth and herbs (gluten-free) round out the flavor.
Sale items used: Chuck Roast, Certified Angus Beef
Prep time: 15 minutes active, 6-8 hours slow cooking
Serving note: 1 lb chuck roast portioned for one (extra can be frozen for leftovers), with 1 small potato and 1 carrot, cubed. Note: total time exceeds 60 minutes due to slow cooking; start in the morning or prep the night before.
Recipes:
- Gluten-free Slow Cooker Pot Roast
- Easy Slow Cooker Pot Roast with Carrots and Potatoes
- Mom's Slow Cooker Pot Roast
Friday
Meal: Baked Flounder with Lemon Asparagus
Description: A delicate flounder fillet is baked with lemon and herbs, served alongside roasted lemon asparagus spears. Light and gluten-free, this dish comes together quickly.
Sale items used: Fresh Flounder Fillets, Lemon Asparagus
Prep time: 25 minutes
Serving note: 0.5 lb flounder fillet and 0.5 lb lemon asparagus.
Recipes:
- Easy Flounder & Asparagus Packets
- Baked Flounder with Lemon-Pepper Seasoning
- Flounder and Asparagus with Fresh Lemon Pepper
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Mixed Bone-In Pork Chops (0.5 lb): $0.75
- Green Bell Peppers (2 each): $1.98
- Ground Beef, 81% Lean (0.5 lb): $1.50
- Chicken Breast Tenders (0.5 lb): $1.50
- Sweet Corn (1 pack of 2): $1.00
- Chuck Roast, Certified Angus Beef (1 lb): $6.99
- Fresh Flounder Fillets (0.5 lb): $5.00
- Lemon Asparagus (0.5 lb): $2.25
Pantry staples needed:
- Rice (gluten-free)
- Potatoes
- Carrots
- Olive oil
- Salt and pepper
- Garlic powder or fresh garlic
- Paprika
- Lemon
- Gluten-free tamari or soy sauce alternative (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Beef, Food City Fresh, 81% Lean: $2.99/lb
- Ground Beef, Food City Fresh, 75% Lean (3 lbs or more): $4.99/lb
- Chuck Roast, Certified Angus Beef (Digital Coupon): $5.99/lb
- Chuck Roast, Certified Angus Beef: $6.99/lb
- Mixed Bone-In Pork Chops, Food City Fresh Family Pack: $1.49/lb
- Turkey Selection, Dietz & Watson: $10.99/lb
- Dietz & Watson Maple Glazed or Oven Classic Turkey: $7.99/lb
- Chicken Breast Tenders, Sanderson Farms: $2.99/lb
- New York Strip Steak, Certified Angus Beef Family Pack: $14.99/lb
- Prime New York Strip Steak, Certified Angus Beef: $22.99/lb
- Fresh Flounder Fillets, Wild Caught: $9.99/lb
- Wild Caught Shrimp, Cooked, Previously Frozen 21/30 Ct.: $9.99/lb
- Wampler's Sausage: $3.49 each
- Johnsonville Bratwurst: $5.99 each
- Oscar Mayer Deli Fresh Meat: $6.99 each
Deli and prepared on sale:
- 12" Cheese or One-Topping Pizza: $6.00 each
- Half Loaf Italian Bread: $2.00 each
- Crab Stuffed Mushrooms: $1.79 each
- Bob Evans Side Dishes: $3.99
- Reser's Sides: $3.00
- Chicken Tenders or Chicken Salad: $8.99/lb
- Macaroni Salad or Sweet & Tangy Slaw: $3.99
- Apple Fritters: $3.99
- Swaggerty's Sausage Biscuits: $5.00
- Gourmet Cookies (with coupon): $4.50
- Pumpkin Muffins: $3.99
- Sweet Squares Pumpkin Cake: $3.99 each
Produce on sale:
- Honeycrisp Apples: $1.69/lb
- Green Bell Peppers: $0.99 each
- Sweet Corn: 2 for $1.00
- Exotic Fruit Bowl: $4.99/lb
- Cucumbers: $0.89 each
- Mayer Bros. Apple Cider: $3.99
- Lemon Asparagus/Oven & Grill Ready Pans: starting at $4.49/lb
- Large Orange Pumpkins: $5.99 each
- White Pumpkins: $5.99 each
- Pie Pumpkins: $2.99 each
- Gourds or Tiger Stripe Pumpkins, Bagged: $3.99 each
- Durham Ellis Pumpkin Pie Almonds: $7.99
- Raspberries, Blackberries, Cherubs, Glorys, Golden Cherubs, Tasteful Selections Potatoes, Little Leaf Lettuce: $2.99 each when you buy 4
Dairy and eggs on sale:
- Coffee Mate Creamer: $2.99
- Mayfield Milk: $3.99
- Mayfield Cottage Cheese: $3.99
- Mayfield Chocolate Milk, Whole: $5.99
- Mayfield Tea: 2 for $5.00
- Daisy Sour Cream: $2.69
- Food Club Ultra-Filtered Milk: $3.99
- Food Club Cream Cheese: $1.99
- Food Club Sour Cream or Sliced Cheese: $2.79
- International Delight Creamer: $5.99
Bakery and bread on sale:
- Pillsbury Pumpkin Cinnamon Rolls: $4.99
- Pillsbury Pumpkin Shape Sugar Cookie Dough: $3.99
- Lewis Buns, Hamburger or Hot Dog: $2.99
- Hostess Donettes: 2 for $5.00
- Hostess Ding Dongs or Twinkies Family Pack: $4.49
Pantry on sale:
- General Mills Cereal: $2.99
- Pillsbury Grands! Biscuits: 2 for $5.00
- Frito Lay Multipack Chips: $8.99
- Crisco Oil: $3.99
- Hunt's Snack Pack Pudding: 2 for $3.00
- Little Debbie Snack Cakes: 2 for $5.00
- Cheez-It Family Size: $4.99
- Food Club Tomatoes (with coupon): $0.49
- Food Club Corn, Green Beans, Peas: $0.69
- Nutri Grain Bars: $4.99
- Tropicana Orange Juice: $6.99
- Frank's Bavarian Style Kraut: $2.29
- Full Circle Mustard: $2.99
- Food Club Marinade: $2.29
- Food Club Shaker Set: $2.39
- Bush's Baked Beans: 2 for $5.00
- Terry's Best Virginia Peanuts: $3.99
- Rojo's 5 Layer Dip: $4.99
- Dean's Dip: $2.79
- Terry's Chips: $2.49
- Crav'n Flavor Snack Crackers: $2.59
- Wholly Guacamole: 3 for $10.00
- Food Club Tea: $2.69
- Food Club Steak Sauce: $3.49
- Food Club Flavored Water: $2.99
- Luzianne Tea: $2.99
- Fresh Cravings Salsa: $3.99
- Mission BBQ Sauce: 2 for $6.00
- Daisy Sour Cream Dip: $3.29
- Food Club Cracker Cut Cheese: $3.99
- Food Club Mustard: $1.19
- Wickles Pickles: $3.99
- Moore's Marinade: $3.79
- Food Club Baked Beans: $2.39
- Smuckers Ice Cream Topping: BOGO, $3.79 each
- Jif Peanut Butter: $1.99
- Smucker's Jelly or Jam: 2 for $5.00
- Kraft Mac & Cheese: 4 for $5.00
- Kraft Barbecue Sauce: $1.99
- Heinz Ketchup: $3.99
- Crystal Light Drink Mix or MiO: $2.99
- Kraft Salad Dressing: $4.99
- A.1. Steak Sauce: $4.49
- Maxwell House Coffee: $6.99
- Café Bustelo or Dunkin' Coffee Pods: $6.99
- Café Bustelo or Dunkin' Coffee, Bagged: $8.99
- Pumpkin Coffee Creamer: $4.79
- Nature's Garden Probiotic Yoggies: $5.99
- BodyArmor: 10 for $10.00
- Gatorade: 2 for $11.00
- Coca-Cola Products (6 pk): $3.25
- Coca-Cola, Sprite or Coke Flavors (2 liter): 2 for $5.00
- Pepsi Products: $11.99
- Lay's Potato Chips: $1.99
- Crav'n Flavor Potato Chips: $1.99
- POWERADE: $4.99
- Ore-Ida Just Crack an Egg or Oscar Mayer Scramblers: 2 for $4.00
- Starbucks Coffee: $7.99
Frozen on sale:
- Red Baron Pizza: $3.99
- Marie Callender's Meals: 2 for $5.00
- The Bavarian Beast Soft Pretzel: $6.99
- Mayfield Nutty Buddy: 2 for $7.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$20.97
for 1 person · $20.97 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 16, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Food City.